Is it better for diabetics to eat chocolate in darker colors? Nutritionist teaches chocolate to reduce sugar salad

When it comes to chocolate, most people think of it as a high-sugar, high-calorie snack. This is especially true for diabetics who need to control their blood sugar levels. However, there is also a saying that "diabetics can eat chocolate, but the darker the better". Is this true? Nutritionists say that diabetics can eat chocolate wisely. In order to avoid excessive intake, they might as well learn to make their own chocolate reduced-sugar salad, which can both satisfy their appetite and reduce sugar.

The darker the chocolate, the higher the cocoa content and the lower the sugar content.

Before answering the above questions, let’s first get to know chocolate. Nutritionist Gao Minmin said that the common chocolate on the market is mostly made from a mixture of cocoa liquid (pure cocoa), cocoa butter, sugar and milk; please note that the darker the color of the chocolate, the higher the cocoa ratio and the lower the sugar ratio.

Chocolate is divided into: dark chocolate, white chocolate and milk chocolate. For example, if the product ingredients are labeled as 70% chocolate, it means that it contains 70% cocoa and cocoa butter, and the remaining 30% is sugar.

The ingredients of so-called white chocolate are only cocoa butter, sugar and milk. It does not contain any pure cocoa ingredients, so strictly speaking it is not chocolate.

The higher the concentration and the purer the chocolate, the better choice

Therefore, the amount of sugar contained in chocolate varies according to the concentration of the chocolate. In principle, choosing chocolate with a higher concentration and purer color is a better choice compared to other milk chocolates or even white chocolates.

Now that we know the ingredients of chocolate, let’s get into the topic of discussion: Can diabetics eat chocolate? Is dark chocolate best?

Here's the secret to why eating dark chocolate doesn't cause high blood sugar levels

Nutritionist Gao Minmin said that the pure cocoa in dark chocolate actually contains cocoa butter (that is, fat). The effect of fat on blood sugar is inherently slower than that of sugary foods. The higher the concentration of pure cocoa and the more cocoa butter it contains, the less likely diabetic patients will experience a spike in blood sugar if they eat a moderate amount of pure dark chocolate, as they would if they eat other sugary snacks.

Also, please note that the calories in dark chocolate are not low. The higher the concentration of pure cocoa, the more cocoa butter it contains. 1 gram of fat can produce 9 calories, so you should control the amount you consume to avoid obesity caused by excessive calorie intake. It is not recommended for people with high blood pressure, high blood sugar or obesity to consume it in excess.

Eating chocolate has many benefits and helps maintain cardiovascular health

Most of the benefits of chocolate come from the cocoa component, which contains flavonoids, which are powerful antioxidants that can improve endothelial function, reduce thrombosis, oxidation and inflammation, maintain cardiovascular health, and regulate immunity. But phytochemicals such as flavonoids are not only found in cocoa beans, but also in large quantities in fruits, vegetables, grapes, seeds, etc. Therefore, if you want to obtain phytochemicals to promote the health of the cardiovascular system, it is recommended to consume a variety of foods in a balanced manner.

Although the cocoa content in chocolate is good for cardiovascular health, it does not mean that it can be consumed without restraint. You may want to choose chocolate with a high cocoa content and without peanuts, nuts, or other dessert fillings, which will be better than other chocolates with a high sugar content.

It is recommended that the daily intake of dark chocolate should not exceed 30 grams

It is recommended that you eat 1 ounce (about 30 grams) of dark chocolate a day without increasing your daily dietary calories. 1 ounce (about 30 grams) of chocolate can provide about 135 calories. You can have two small pieces to satisfy your cravings when you feel hungry.

I would like to remind everyone that chocolate is a hobby food. Although it is a happy food that spice up your life, you should still consume it in moderation and not in excess.

Choose chocolate that uses cocoa butter and has fewer additives

How should diabetics choose chocolate wisely? Nutritionist Gao Minmin said that some chocolates use vegetable oil and cream to replace cocoa butter, so the so-called "cocoa butter substitute" will contain a lot of saturated fat, and some cocoa butter substitutes made by hydrogenation methods may even contain trans fatty acids.

However, the Food and Drug Administration of the Ministry of Health and Welfare has stipulated that dark chocolate, white chocolate, and milk chocolate must contain specified ingredients and contents. Chocolates with other ingredients that do not meet the regulations must be labeled "cocoa butter substitute chocolate". Then turn to the back to see the ingredients and choose those that use cocoa butter and have less additives.

How do you know if chocolate contains cocoa butter substitutes? When the ingredient list contains: Vagetable fat, Partially hydrogenated vegetable oils, Refined vegetable fat, etc., it means that the product may contain cocoa butter substitutes.

Homemade chocolate, fruit and vegetable dishes for diabetics

When diabetic patients choose to eat chocolate, they can cook it together with vegetables and fruits. Creative vegetable and fruit dishes not only have special flavors, but also allow them to ingest phytochemicals and nutrients from other fruits and vegetables. After making the lettuce salad, you can grind dark chocolate into powder and sprinkle it on the salad to enhance the taste and flavor. You can also heat the dark chocolate over water until it melts, then dip the fruit in chocolate sauce and eat them together. This is a more balanced way and you don't have to worry about taking in too many calories and fat.

【Black cocoa 5-color salad】:

Ingredients: 30g dark chocolate, 200g fresh strawberries, 100g lettuce, 50g corn shoots, 25g shredded carrots, 25g shredded cucumbers.

practice::

1. Heat the dark chocolate over water until it melts.

2. Wash the fresh strawberries under running water.

3. Place lettuce, corn shoots, shredded carrots and shredded cucumbers into a container and arrange on a plate.

4. Pour the freshly melted dark cocoa on top, or dip the strawberries in cocoa sauce for a new flavor.